Back extension
Action points: put your hands on the back of the sofa, extend your arms as straight as possible, and straighten out your chest. Rest after 15 seconds each time, and repeat 3 times.
Extension part: back muscle group.
thigh
Key points of action: stretch one foot straight, bend the other knee downward, and repeat for 3 times after 10 seconds.
Stretch: front thigh muscles.
Turn the waist
Key points of action: sit on the front of the sofa, knees together, turn the upper body in the opposite direction, keep it for 10 seconds each time, then do three times and then switch sides.
Stretch part: left and right waist muscles.
Extension part: left and right waist.
thigh and shank
Key points of action: put one foot straight and flat on the sofa, bend the other foot on the ground, lean the body towards the direction of the straight foot, and repeat 3 times for each side after 10 seconds.
Stretch part: back muscles of big and small legs.
Buttock lifting and abdomen shrinking
Action point: sit on the front edge of the sofa, hold the handle of the sofa with both hands, put your feet together, bend your knees and lift up, stop for 2 seconds every time, and then put down again, 10 times back and forth.
Stretch: front abdominal and hip muscles.
Big and small legs and hips
Action points: sit at the front of the sofa, straighten your feet and knees, stick your body and abdomen to your thighs as much as possible, pause for 10 to 15 seconds, and general people can do it according to their own ability.
Stretch part: big and small leg and buttock back side muscle.
Side waist
Action point: lean on the handle of the sofa, extend the body outwards easily, pause for 5 to 10 seconds, then switch sides, take turns to do 3 times.
Posterior buttock
Key points of action: bend the front foot to the knee and put the thigh flat, straighten the back foot to the knee, lean forward, straighten the hands and pull the handle on one side of the sofa, and repeat the action for 3 times after 10 seconds.
Stretch area: posterior hip muscles.